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8. EXERCISE PROGRAM
Free Stepping
Carefully step onto the Twist & Shape
stepper. Swing arms from side to side.
Add intensity to your workout by
swinging arms higher.
Alternate Shoulder Press
Carefully step onto the Twist & Shape
stepper. Grip the resistance bands and
extend one arm up, pressing over your
head. While stepping down, press the
opposite arm over your head, alternat-
ing lifting your arms back and forth
with each step.
Squat
Carefully step onto the Twist & Shape
stepper. Squat or lower your buttocks
by bending at the hips. Do not allow
your knees to extend beyond your
toes. Keep this position as long as
comfortable then return to the normal
stepping position.
Deltoid Raises
Carefully step onto the Twist & Shape
stepper. Grip the resistance bands and
extend arms down to waist height, at
the front of your body. With palms fac-
ing down and arms slightly bent, raise
your arm from your shoulder. While
stepping down, alternate lifting your
arms back and forth with each step.
Alternate Bicep Curls
Carefully step onto the Twist & Shape
stepper. Grip the resistance bands and
extend arms down with palms fac-
ing up. While stepping down, curl the
opposite arm up towards your chest,
alternating lifting your arms back and
forth with each step.
Side Deltoid Raises
Carefully step onto the
Twist & Shape stepper.
Grip the resistance bands
and extend arms down to
waist height, at the sides
of your body with palms
facing down and arms
slightly bent at the elbow,
raise your arm from your
shoulder. While stepping
down, raise and lower the
both arms at the same time
with each step.
Getting started
Always warm-up your muscles before exercising. Start your exercise program conservatively. Select a goal or pace for
each exercise that is easily performed. Alternating your daily workouts every other day reduces lactic acid build-up and
consequently reduces muscle soreness.
Begin and end each exercise session by stretching
your muscles for 7-10 minutes.
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